Author: DIANA ZATT

Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.

Purple Sweet Potatoes 5 Ways

I hit the mother load last weekend at Heinen’s. I heard of purple sweet potatoes but have never been successful with finding them. Then right smack in the middle of the produce section was a big barrel overflowing with the Stokes Purple variety. I felt like I won the freaking lottery!

In my research Stokes Purple sweet potatoes are available late August through late spring. Unlike orange sweet potatoes which are high in beta carotene, purple sweet potatoes are high in anthocyanin. Anthocyanin is a potent antioxidant that helps boost the immune system and reduce inflammation. This compound, if eaten regularly, protects against adult onset diabetes, heart disease and cancer. Anthocyanin is abundant in blueberries, cherries and strawberries but is three times more potent in purple sweet potatoes.

If you are concerned about blood sugar, the glycemic index (how rapidly blood sugar levels rise) of a purple sweet potato is between 54-68. The glycemic index of a white potato is 93. There are varying reports of which taste sweeter but, in my opinion, the purple sweet potato (at least the Stokes variety) is only marginally sweet, drier and a lot more filling.

Fun facts about sweet potatoes:
They are actually not a potato. Potatoes are tubers. Sweet potatoes are roots.

They come in a variety of colors – orange, purple, white or red

They are related to the morning glory flower. The flowers that bloom from the sweet potato look like morning glories.

The ornamental sweet potato vine (the plants often used as fillers in hanging baskets) has tuberous roots that are edible but are not sweet

Boiled Purple Sweet Potatoes

There’s something about the color purple!

According to nutritionfacts.org boiling is the best way to retain the antioxidant power of purple sweet potatoes. Boiling thins out the cell walls which enhances the availability of nutrients. Also, the glycemic index of boiled sweet potatoes is about half that of steaming, baking or roasting so less of a spike in blood sugar. The skin of the sweet potato has ten times more antioxidant power then the flesh so boil with the skin on and make sure to eat it as well!

Simply cut the sweet potatoes up in chunks or leave them whole and add them to a large pot with cold water. Bring the pot to a boil then cover on low heat for 15-20 minutes or until they are soft.

Mashed Purple Sweet Potatoes

Now these are mashed potatoes that would make a bold statement on the dinner table! I love the vibrant purple color. Simply boil the potatoes, remove the skin, add some unsweetened almond milk and mash them up! For even creamier consistency whip them using a hand mixer.

For some added flavor top them off with garlic crema. Simply add 1 1/4 cup unsweetened almond milk, 1 tbsp. corn starch and 1 tsp. garlic powder to a sauce pan and stir on low heat until thickened.

For added color and excitement garnish with minced fresh herbs like chives, sage or thyme.

Purple Sweet Potato Fries

I loved the way these fries turned out. I sprinkled a little extra vinegar on top when I ate them.

These are the perfect comfort food! Wash the sweet potatoes thoroughly then slice in long pieces. Place the pieces in enough cold water to cover, add 2 tablespoons of apple cider vinegar and soak in the refrigerator for 30 minutes. The vinegar converts the starch to sugar (which pairs well with the vinegar) but also helps to retain the nutritional value. Additionally, the vinegar helps to keep the shape of the fry (so they don’t get soft and mushy in the oven) and makes them crispy. Here is an excellent article on the science of adding vinegar to water when cooking potatoes. Sprinkle savory spice blend over the pieces (or put seasonings in a bag, add the pieces and shake). Assemble on a parchment paper lined baking sheet and bake in a 425 degree oven for 20 – 25 minutes turning them halfway through.

One of my favorite things to do is make this spice blend when I run out. I look at spices as though they are a food group because of their value. The anti-inflammatory spices are turmeric, black pepper, ginger, cinnamon, garlic, cayenne and clove. Every spice has their own unique medicinal value which is why a variety of spices should be part of the daily diet.
This is my “go to” spice blend. I add it to most anything to flavor up a dish instead of using salt. Note: If you have Crohn’s disease I would leave out the nutritional yeast.

Dehydrated Purple Sweet Potato Chips

Purple sweet potatoes add a whole new dimension to chips!

You can’t get a heathier snack than this! Using a mandoline slicer, slice the sweet potatoes into very thin pieces. Dip the pieces in apple cider vinegar then sprinkle with your favorite seasoning. Cumin, paprika or chili powder are good choices for some heat. I used black pepper. Line the pieces on the dehydrator tray and dry for 6-8 hours depending on desired crunchiness. It is okay to overlap the slices because they shrink quickly so will not stick together. If using the oven, line the pieces on a parchment paper lined baking pan, bake on 250 degrees for 30 minutes, turn them over and bake for another 30 minutes or until desired crunchiness is achieved.

Keeping the skin on adds to the health benefits

Purple sweet potato chips adds a different twist to chips and salsa – healthy salsa that is!

Now that is a healthy snack!

Purple Sweet Potato Powder

The high anthocyanin content and accompanying health benefits make purple sweet potato powder quite sought after. It is not easy to find the powder in grocery or health and nutrition stores but it is readily available online although it is quite pricey. It is easy to make your own powder by dehydrating sweet potatoes then grinding the slices into a fine powder using a high speed blender, food processor or coffee grinder. The shade of the powder depends on the type of purple sweet potato. The stokes variety has dark violet flesh whereas the Okinawan has deep purple flesh. Regardless of the degree of purple in the flesh all varieties have boastful anthocyanin benefits. Purple sweet potatoes are a really great example of why we should strive to eat the rainbow.

Unsweetened plant based milk, a few strawberries, a tablespoon of sweet potato powder, a scoop of collagen powder (optional) and a few ice cubes blended together make a refreshing and nutritious smoothie.

DIY Spa Night

One of my favorite quotes “Self-care is not self-indulgence, it is self- preservation” is in a little frame on my desk. Carving out some “me time” in our busy and often chaotic lives is critical to our mental, physical and emotional health. Scheduling an appointment with ourselves may seem absurd but it’s really not. We get trapped in our responsibilities as spouses, parents, grandparents, employees and caregivers and I truly believe we sometimes lose sense of who we are. A date night with ourselves helps us to regroup, gather our thoughts, discover our inner self, imagine, dream, create, escape, cope, contemplate and simply unwind.

So DIY spa night?? I wish I could take credit. My sister Joyce gets copyrights to this one. It was the dead of winter, as I recall, and during a conversation with sis she said she had to go because she was doing a spa. “A spa?,” I said. “Yes, I do them regularly.” Hmm, it must be nice I thought, because the last time I went to a spa was about 10 years ago and I’m still paying off the loan LOL! But then she clarified that her ritualistic spas were in the comfort of her own home using products that were therapeutic and special to her.

So most every Friday night since that conversation several years ago, I do my own DIY spa night. Hubby knows that 8:00 is my sacred, much anticipated and most appreciated “do not disturb” alone time. It’s an hour soaking in the bathtub until my fingers literally turn to prunes, listening to soft ambient music and watching flickering candles dance on the ceiling. It is time I have learned to carve out for myself as part of my wellness routine.

Self-care is not self-indulgence, it is self- preservation

Audre Lorde from her book “A Burst of Light”

Planning for Spa Night

Just like when you go on vacation, planning always seems to be half the fun. There’s a lot to consider when planning spa night (or day). Do I want to do calm lavender, sage wellness or comforting vanilla candles? Do I want to do an oatmeal soak or a sudsy bubble bath? Do I want to apply a face mask while soaking? A hair mask? Is this a foot scrub week? After bath lotion. Face cream. Body spray. Lingerie. Fresh towels. Clean linens. This is all part of the planning which, for me, begins mid-week.

Pampering products do not have to be costly to be effective. For me, a trip to a local discount drug or department store works just fine. Dr. Teal’s Pure Epsom Salt Balance & Calm Matcha Green Tea Foaming Bath ($5 Target), Aveeno Oatmeal Bath Treatment ($7.57 Target) and Garnier Argon Oil & Cranberry Hair Mask ($10 Walmart) are some of my favorites. Foot scrubs are fun and easy to make, but when I’m too lazy to do this, I love Tea Hut Watermelon Shea ($8 Target). Whether you choose economy, middle of the road or high end products the end result is still the same – a peaceful and relaxing experience.

I love snatching hotel toiletries and using them later for spa night
Preparing the spa basket is half the fun
You don’t have to spend a fortune on products

Making your own treatment products can be enjoyable and quite self-satisfying while also adding a whole new dimension to the spa experience. Food is medicine both inside and out. Olive oil not only moisturizes the skin but its antioxidants help to diminish signs of aging. The anti-inflammatory properties of apple cider vinegar help smooth, soften and tone the skin and makes hair shine. The caffeine in green tea is a natural skin exfoliant and because it is rich in anti-oxidants it can protect the skin from damaging free radicals. Raw honey promotes skin cell regeneration and healing and softens the skin. Salt and sugar help slough off dead skin cells. Oats have anti-inflammatory and anti-itch benefits for the skin. Homemade products have the advantage of no additives and preservatives and the ingredients can often be found in your own cupboard, pantry or refrigerator.

FOOT SCRUB

My DIY Grapefruit Matcha Foot Scrub is super easy to make using 1 cup Epsom salt (pulverize using mortar & pestle), 1 tsp. Matcha green tea, 1/4 cup hemp oil, 1/4 tsp. coconut oil, 3-4 drops grapefruit essential oil
Mix together and put in a container
All set and ready to use!

WINTER HAND REPAIR SALVE

I found the recipe for this absolutely brilliant deep hand repair salve in Eating Well magazine. Melt 1/4 cup coconut oil and 1/4 cup cocoa butter in a small saucepan on the stove (I use a Pyrex beaker placed in boiling water). Add some fresh sage and rosemary leaves and steep on low heat for 10 minutes or longer depending on preferred potency. Pour into a jar, put the lid on and refrigerate until solid.
My Pyrex beaker set up
I love making this in the winter to prevent cracked skin on my hands and it’s also an excellent moisturizer for lips

FACE MASK

This is my favorite homemade face mask. Puree 1/2 of a very ripe avocado, 2 tbsp. raw honey and 1/2 tsp. apple cider vinegar in a mini food processor.
Apply a thin layer on your face, let dry then rinse off

COLLOIDAL OATMEAL BATH

Blend or process 1 cup plain oats on the highest setting until it turns into a very fine powder. Test to see if it is fine enough by placing 1 tbsp. in a glass of warm water. If the oats absorb the water and turn it milky and silky it’s fine enough. Either pour the oat powder directly in the bathtub or put it in a cheesecloth bag or pantyhose. This is an excellent treatment for dry winter itchy skin.

The Big Day!

I wake up a little earlier on Friday and make my bed up especially nice. I lay my post-spa clothes neatly on the bed. Yes – my husband laughs at me for doing this – but it’s all part of the big day. I also make sure the bathroom is nice and clean.

Creating a zen (serene and peaceful) atmosphere is important. I do this through scented candles or an essential oil diffuser and soft soothing music. I set out a warm fluffy towel, my bathrobe and prepare a glass of ice cold fruit infused water. I fill up the bathtub with nice warm water and off I go on a virtual vacation – even if it’s just for 30 minutes.

My spa experience continues with curling up in my favorite chair with a nice hot cup of herbal tea and a good book until my eyes cannot stay open any longer.

In a world where so many things seem out of our control, setting aside a weekly DIY spa experience is something completely within your control. It’s a simple act of kindness you can give yourself to help promote physical, mental and spiritual healing. Remember, “Self-care is not self-indulgence, it is self- preservation.” Carving out “me time” is a very good use of time!

Frozen Yogurt Covered Blueberries

There’s a lot of literature supporting the benefits of eating a serving (1/2 cup) of berries a day. While all berries are award winning little powerhouses of nutrients, there is one berry that wins the blue ribbon – BLUEBERRIES. Blueberries are the richest in antioxidants which protects our cells from damage and helps keep us looking young and healthy. Eating plain blueberries is one of my favorite snacks but for something a little different frozen yogurt covered blueberries takes things to a whole new dimension!

Ingredients:

  • 1 pint fresh blueberries
  • 8 oz. container plain fat free yogurt
  • 2 tablespoons honey

Directions:

  1. Mix yogurt and honey together
  2. Line a shallow container with parchment paper
  3. Using a toothpick, dip blueberries in the mixture then place on the parchment paper in a single layer
  4. Freeze until solid (minimum 1- 2 hours. Pop the berries off the parchment paper and place in a covered freezer safe container. Enjoy immediately or store until ready to snack on.
Dipping the blueberries in the honey-yogurt mixture
Assembled on a parchment paper lined container. Overlapping the berries will create little clusters.
This is the first time I am using my honey harvested in early October. Honey, technically, is not considered a whole food nor is it considered vegan. It is predominantly sugar – although not an added sugar. For this reason I seldom use it, and when I do, it is in small quantities. The only approved whole food sweeteners are date sugar, date syrup or molasses.
What a delicious little snack and super easy to make!

Vegan Cream of Celery Soup

Celery, along with onions and peppers, is often referred to as the holy trinity of vegetables. These vegetables often take on a supporting role in enhancing the flavor and texture of dishes but seldom take on the leading role. The distinct flavor of celery – slightly sweet, savory and aromatic – is not only the star performer in this soup but wins an academy award hands down!

Celery is comprised of fibrous ribs and darker green outer leaves. The ribs are readily incorporated in culinary dishes, but sadly, the leaves are often discarded. From a nutritional standpoint, it is the soft delicate leaves – not the ribs – that are packed with nutrition. From a culinary standpoint, it is the leaves – not the ribs – that are packed with an intense punchy flavor. To enhance not only the nutrition and flavor of this soup I use both ribs and leaves.


Is it a stalk or rib of celery? According to the USDA, a stalk means the whole bunch of celery, whereas a single piece is called a rib. One stalk of celery usually contains around 7-9 ribs.

If you see celery hearts in the grocery store it means the inner ribs from the stalk. These are lighter in color and more tender.

The darker the color of celery ribs the stronger the flavor and the higher nutritional content.

Celery is related to fennel, parsley and carrots.

The health benefits of celery, once considered hokey pokey folk medicine, has been scientifically proven. Celery contains coumarin which has calcium antagonistic properties. Coumarin prevents calcium from depositing on the walls of the coronary arteries disrupting blood supply . Celery contains a phytochemical called phthalide which relaxes the tissues of artery walls increasing blood flow and decreasing blood pressure. Celery also has a diuretic effect so it can help to remove excess water from the body. Lastly, with only 10 calories per rib celery is an excellent low-calorie food to snack on.

Ingredients:

  • 7 ribs of celery (including leaves) chopped
  • 1 onion chopped
  • 4-5 cloves garlic minced
  • 1 medium potato cubed
  • 4 cups vegetable broth (no or low sodium)
  • 1 1/2 cups unsweetened almond milk
  • 1/2 teaspoon thyme
  • 1/2 teaspoon black pepper
  • 2 bay leaves

Celery, onion, garlic, potato, vegetable broth, almond milk, thyme, black pepper, bay leaves

Directions:

  1. Sauté the celery and onions in 1/4 cup water until translucent (about 5 minutes)
  2. Add the garlic and stir for 1-2 minutes until fragrant
  3. Add the vegetable broth, potatoes, thyme, black pepper and bay leaves. Bring to a boil. Turn the heat down and gently simmer until the potatoes are tender (about 15 minutes).
  4. Sir in the almond milk and simmer for another 5 minutes.
  5. Remove the bay leaves then blend well using an immersion or high speed blender.
  6. Serve piping hot and garnish with homemade Ezekiel bread croutons, sautéed onions, celery leaves or hemp seeds.
If you would like a more vibrant green soup you can add 4- 5 baby spinach leaves. I did not do this with this batch of soup.
With the pretty green color it could be served as a festive holiday soup and how special it would look in red Fiesta-ware bowls! The dinnerware in this picture belonged to my grandmother and dates back to the early 1900’s.

Healthy Pumpkin Spice Bread

There’s nothing better then warming up a cool late October day with a healthy home baked creation. This is the season for all things pumpkin and when I woke up this morning wanted the sweet smell of pumpkin and spices permeating throughout the house. Immediately I thought of pumpkin bread and I just so happened to have the most amazing plant based recipe. So at 10 o’clock in the morning I swung into pumpkin spice bread mode and before you know it that little loaf was in the oven baking.

That’s about when hubby came in the kitchen and told me to get dressed we’re going on an autumn hike. Well – so much for the smell of pumpkin and spices permeating throughout the house. In the 50 minutes that it took to bake my bread I managed to take a shower, get dressed, throw a little make-up on and by the time I laced up my hiking boots my little loaf of pumpkin spice bread was ready to come out of the oven.

It’s peak fall foliage season here in NE Ohio so the hike at Chapin Forest was like one out of a story book. The brilliant crimsons, yellow ochres and sienna oranges were somewhat of a visual overload. It was quite windy so the entire area was snowing “leaves.” We stopped at a viewpoint which overlooked a valley draped in the most magnificent colors and ominous Lake Erie in the background. Absolutely drop dead gorgeous!

The drive back home through scenic country roads was equally spectacular. I love the look of modest little country homes decorated with pumpkins, scarecrows and little homemade ghosts swaying from trees. I started thinking of toasty fireplaces, hot apple cider and then just as we pulled up in the driveway I started thinking about my freshly made pumpkin spice bread. As we opened the door it was just as I imagined in the morning – the sweet smell of pumpkin and spices permeating throughout the house. The bread was still warm and how delicious it tasted after our robust autumn hike!

Chapin Forest at one of the best scenic overlooks, quarry pond ledges, from which Cleveland and Lake Erie are visible on a clear day.

Ingredients:

  • 2 cups whole wheat flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 2 teaspoons ground cinammon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon allspice
  • 1/8 teaspoon ground cloves
  • 1 15 oz. can of pure pumpkin
  • 1/2 cup date syrup
  • 1 teaspoon real vanilla extract
  • 1/2 cup dark raisins
  • 1/2 cup chopped walnuts

Directions:

  1. Sift together the first seven ingredients in a large bowl
  2. In another bowl stir together the pumpkin, date syrup and vanilla
  3. Add the flour mixture and stir until all ingredients are mixed. The batter will be firm. Fold in the raisins and walnuts.
  4. Pour the batter into an 8 x 4 parchment lined or silicone loaf pan
  5. Bake 50-60 minutes (or until toothpick inserted in the center comes out clean) in a preheated 350 degree oven.
Slices so nicely and super moist. Everything about this bread is healthy (no refined sugar, butter or oil) but it tastes sinfully delicious – like cake!

Healthy Potato Chips

Potato chips are best known for two things – salt and fat. It is these two things that make them so satisfying and ridiculously addictive. Lay’s nailed it when they said “no one can eat just one.” That’s the reason why Frito – Lay sells more than 372 million bags of chips each year. But as delicious as these crunchy little snacks can be there are “side effects” to eating them – at least on any kind of a regular basis. These side effects include weight gain which then increases the odds of developing heart disease, diabetes and stroke.

I don’t care how tasty potato chips are they are not worth it to your health. Next time you are grocery shopping completely bypass the snack aisle and go straight to the produce section and buy one thing – a bag of potatoes. That is the only ingredient you will need (other then the seasoning of your choice) when making these healthy little potato chip snacks.

The first time I made these I conducted a sneaky little test on my husband. He poured some of his 40% less fat kettle chips in a bowl. Unbeknownst to him, I removed some of his chips and replaced them with my Heathy Potato Chips. He chomped away happily on his bowl of chips without saying a doggone word. Now obviously if doing a conscientious side by side comparison, the chips will taste differently due to not being salted and saturated with oil. But when mixed in the bunch they are apparently delicious enough to not notice a difference.

Directions:

  1. Slice an unpeeled Russet potato using a mandoline slicer on the thinnest setting. The slices should be approximately 1/8 of an inch.
  2. Soak the potato slices in a bowl of warm water for 30 minutes to draw the starch out of the potatoes. The potato slices will become very stiff. If the starch is not leached out it will block the evaporation of water from the slices and the chips will be soggy instead of crisp.
  3. Place the potato slices on a parchment paper lined microwaveable plate.
  4. Sprinkle the spice of your choice over the slices. I like a little bit of black pepper but garlic powder, onion powder, smoked paprika or cayenne sound good too.
  5. Microwave for 5 minutes. Turn the slices over and microwave for another 4 minutes or until the slices begin to curl and turn a golden brown.
My little mandoline slicer was $13.00 at Target. Please always use the safety guard with the hand held models. I found out the hard way the first time I used mine and sliced some of my thumb off. The blade is VERY sharp!
Soaking for 30 minutes is a critical step. Soaking washes away the starch from the cut surfaces of the cells you damaged when slicing the potato. The water becomes cloudy and you can see the released starch settle at the bottom of the soaking container.
There is nothing not to love about these potato chips.

Black Bean Burgers

Black Bean Burgers

I have been experimenting with bean burgers for several years now but with great frustration. While I was able to eat everything I came up with the majority of my concoctions were just not “blog worthy.” Coming up with an excellent recipe without using oil and salt was quite a challenge. My burgers either fell apart, were mushy, too dry, lacked taste or a combination of these. Finally, I stumbled across the right mix of ingredients and came up with a really tasty black bean burger!

Black bean burger served on a whole wheat bun

Ingredients:

  • 1 can reduced or sodium free black beans
  • 2/3 cup chopped red bell pepper
  • 1/4 cup red onion
  • 3 cloves minced garlic
  • 1/4 cup oatmeal
  • 1/3 cup mashed sweet potato
  • 3/4 tsp. ground cumin
  • 1/2 tsp. chili powder
  • 1/8 tsp. paprika
  • 1/2 tsp. black pepper
  • 1 tbsp. date syrup
  • 2 tbsp. healthy hot sauce https://nutritionfacts.org/recipe/healthy-hot-sauce/

Directions:

  1. Spread the black beans on a parchment paper lined baking sheet and bake in a 325 degree oven for 15 minutes to slightly dry out.
  2. Sauté the peppers, onions and garlic in a pan using a little water. Gently blot with paper towel to remove excess juice and water.
  3. Place oatmeal in a high speed blender or food processor and blend until a fine powder is formed.
  4. Place pepper, onions, garlic, oat flour, sweet potato, cumin, chili powder, paprika, black pepper, date syrup and hot sauce in a bowl and thoroughly mix.
  5. Add the black beans, smash them slightly with a masher then sir them into the mixture.
  6. Form into patties with your hand or a burger press. Place on a parchment paper lined baking sheet.
  7. Bake in a 375 degree oven for 20 minutes.
Makes 3 large or 6 small patties

Sinfully Delicious Banana, Date-Nut Muffins

Sinfully Delicious Banana, Date-Nut Muffins

Well the blueberry muffins from my last post were a real hit over here but this time I thought that I would experiment with bananas. I used the same recipe https://greenlighteating.com/super-moist-vegan-blueberry-muffins/ but with a few tweaks. I ran out of millet so I only used rolled oats, omitted the lemon zest and cardamom and added more dates.

When I was a child my mother would buy the most sinfully delicious date-nut cake at Baker’s Bakery in Parma, Ohio. Let me tell you that cake was to die for and my request every single year for my birthday. It is hard to believe but these muffins taste SO MUCH like that date-nut cake but without the eggs, sugar and butter. They taste like they should be a guilty pleasure but they’re not. As with all plant based, no sugar, oil or salt recipes the more you eat the healthier you are. I hope you try this recipe. As always, I love comments!

Ingredients:

  • 15 dates pitted
  • 1 cup unflavored, unsweetened plant based milk
  • 2 cups rolled oats
  • 2 cups overripe banana slices
  • 2 tsps. baking powder
  • 1/2 tsp. baking soda
  • 1/2 cup unsweetened applesauce
  • 3/4 cup roughly chopped walnuts
Dates, plant milk, oats, bananas, baking powder, baking soda (not pictured), applesauce, walnuts

Directions:

  1. Preheat oven to 350 degrees Fahrenheit
  2. Line muffin tin with 12 non-stick parchment cupcake liners or use a silicone muffin pan
  3. Cut the dates up roughly and add to the plant based milk and set aside (so the dates soften).
  4. Grind the oats in a high speed blender and place in mixing bowl. Add the baking powder and baking soda and stir with a fork.
  5. Add the date and milk mixture, applesauce, bananas and chopped walnuts to the bowl of dry ingredients. Mix gently to combine the ingredients. Do not overmix.
  6. Spoon the batter into cupcake liners or silicone muffin pan filling each 3/4 full. 
  7. Bake for 20 minutes or until tops are golden brown and inserted toothpick comes out clean.
The overripe bananas and dates make these muffins super sweet yet low on the glycemic index scale. Low glycemic foods do not have a dramatic effect on blood sugar levels. Enjoy these muffins for breakfast or as a snack with a nice glass of cold plant based milk!

Super Moist Vegan Blueberry Muffins

Super Moist Vegan Blueberry Muffins

Getting an invite to Cheryl and Ulle’s farm to pick blueberries is something I look forward to every year. I mean no where else could you pick blueberries among a friendly herd of Sheltie pups, a family of happy quacking ducks, honking geese and clucking chickens in the setting of a gorgeous farm on a hot summer evening. Cheryl and Ulle’s blueberries aren’t just any blueberries. These are the sweetest, juiciest and most flavorful blueberries EVER!! Every year I come home with a big huge bag of berries and dream of all the ways I am going to eat them.

Well today I started thinking about blueberry muffins. A few years back I made a batch of vegan muffins but wasn’t happy with the way they turned out. Yesterday I tried a new recipe in Fork Over Knives and all I can say is OMG!

These muffins are INSANELY DELICIOUS.

The recipe made 12 muffins. Today there are only 5 left. The good news is they are extremely healthy so, in the words of Dr. Michael Greger, “the more you eat the healthier you are!”

It is recommended that we get one daily serving of berries and three servings of other fruit a day. Berries are singled out for their potent anticancer properties. Berries are second only to herbs and spices as the most antioxidant packed food. Among all the berries, blueberries are the star performer.

Blueberry harvest 2023
Picked right off Cheryl and Ulle’s blueberry trees!

Ingredients:

  • 12 dates pitted
  • 1 cup unflavored, unsweetened plant based milk
  • 1 1/2 cups rolled oats
  • 3/4 cups millet
  • 2 tsps. baking powder
  • 1/2 tsp. ground cardamom
  • 1/2 cup unsweetened applesauce
  • 1 tsp. lemon zest
  • 1 cup fresh blueberries
  • 1/2 cup roughly chopped walnuts
Dates, plant based milk, rolled oats, millet, baking powder, cardamom (as shown still in the pod but you can buy powdered in the seasoning aisle of most stores), applesauce, lemon zest, walnuts, blueberries

Directions:

  1. In a bowl cover the dates with the plant based milk and set aside (so the dates soften).
  2. Grind the oats and millet in a high speed blender and place into mixing bowl. Add the baking powder and cardamom and stir with a fork.
  3. Place the dates and plant based milk in a blender and blend until smooth. Add the date mixture to the bowl of dry ingredients along with the applesauce and lemon zest. Mix with a spoon until all the ingredients have been disappeared.
  4. Fold in the blueberries and chopped walnuts. Spoon the batter into a silicone muffin pan or parchment muffin papers filling each cup 3/4 full. Since the batter does not contain oil the muffins may stick to regular cupcake papers.

Note: The use of cardimom and lemon zest add a really special flavor to these muffins so neither should be omitted. Also, the dates give just the right amount of sweetness and have a low glycemic index (between 44 – 53) compared to table sugar which has a high glycemic index (100). Foods with high glycemic index raise blood sugar quickly. Foods with low glycemic index release glucose slowly and steadily.

These muffins are insanely delicious!

Ratatouille Fusilli

Ratatouille Fusilli

It all started with a bumper crop of eggplant. The old me would have whipped up a batch of eggplant parmesan with all the fried breading, mozzarella cheese, saturated fat and oodles of calories . The healthy me researched whole food plant based eggplant recipes. I found several on Forks Over Knives plant based nutrition site and decided to give Ratatouille Fusilli a try. I’m glad I did. What I like best about this dish is how simple it is to put together and how flavorful it is.

Eggplant, also known as aubergines, are often considered a vegetable but is really a fruit because they grow from a flowering plant and have seeds. We typically think of eggplant as purple in color but they can also be red, green or black. Eggplants are nutrient dense and packed with vitamins, minerals and fiber but very low in calories. Eggplants are high in anthocyanins which is a pigment responsible for their vibrant color but also a very potent antioxidant. Eggplants contain solasodine rhamnosyl glycosides (SRGs) which protect against certain types of cancers. There has been research to support SRGs effectiveness against skin cancer when applied directly to the skin. With all these health benefits, I’m going to make it a yearly tradition to add eggplant to my garden!

Ingredients

  • 1/2 cup green lentils washed and soaked
  • 1 (28 oz.) can diced tomatoes with juice
  • 1/2 cup finely chopped leeks, both white and light green parts
  • 3 cloves minced garlic
  • 2 1/4 tsp. Italian seasoning
  • 1 unpeeled eggplant cut into 1″ pieces
  • 2 tsp. white wine vinegar
  • 2 tbsp. finely chopped fresh basil
green lentils, canned diced tomatoes, leek, garlic, Italian seasoning, eggplant, white wine vinegar
My eggplant! Aren’t they beautiful??!!

Directions

  1. Place the lentils in a saucepan and fill with 1 1/2 cups water. Bring to boil then simmer until cooked, about 10 – 15 minutes. Set aside but do not drain.
  2. Cook pasta, drain and set aside.
  3. In a skillet over medium heat combine tomatoes with the juice, leeks, garlic and Italian seasonings and cook for 10 minutes. Stir in the eggplant and cook for 15 – 20 minutes stirring occasionally until soft.
  4. Add the pasta, lentils with their liquid and vinegar to the skillet and stir everything together until well combined.
  5. Cook until heated. Add 1/4 cup water if the mixture seems too dry. Adjust seasonings to taste.
  6. Add the basil and serve immediately.
Served with toasted pita bread